ChrisG
Unapologetic Lifer for Rock and Roll
*Warmup
-15 minutes, progressively harder resistance (39x19,18,17,16 @ 3 minutes each, followed by 53x16/39x16 30 sec each for last 3 minutes)
*Each set is 8 minutes
-6 minutes, 53x17 work
-2 minutes, 39x17 recovery
-repeat as desired; 3 sets is a good place to begin; I'm currently doing 4 reps, which is 24 minutes of work in 30 minutes. Not a lot of rest.
*Cooldown
-15 minutes, reversing the warmup routine minus the big-ring stuff
*With 15 minute warmup/cooldown, 4 sets gives you a high-quality workout in 1 hour total time.
The goal of the workout is climbing cadence, strength development, and concentration. The work intervals should be done in gear which allows a cadence of 80-90 rpm ONLY if you push fairly hard. Everyone has their own "comfort zone" cadence-wise, so go with what works for you. You should be mindful of maintaining smooth pedaling form and a relaxed, quiet upper body. No death grip on the bars, rocking from side to side, etc. If you can't maintain the goal cadence w/o upper body issues, go to an easier gear. Be mindful of occasionally sliding forward/back on the saddle a bit to bring different muscles into play, otherwise aim to keep your body from moving around. The trainer will let you get away with all sorts of bad stuff that will slow you down/waste your energy in the real world.
Concentrate on maintaining the cadence. 6 minutes is a fairly long work period, so mental strength is needed to keep the work rate appropriate. Your legs will load up for these, and breathing will be somewhat labored, though you shouldn't lose control of your breathing, at least not until near the end of the work interval, and preferably not all. Play with the gearing until you find what works for you.
Be sure to stay hydrated and use a fan; you'll be happy you did. As always, cranking music is a huge help for me with these, as is visualization practice. Both help the time pass and provide motivation.
Have fun!
-15 minutes, progressively harder resistance (39x19,18,17,16 @ 3 minutes each, followed by 53x16/39x16 30 sec each for last 3 minutes)
*Each set is 8 minutes
-6 minutes, 53x17 work
-2 minutes, 39x17 recovery
-repeat as desired; 3 sets is a good place to begin; I'm currently doing 4 reps, which is 24 minutes of work in 30 minutes. Not a lot of rest.
*Cooldown
-15 minutes, reversing the warmup routine minus the big-ring stuff
*With 15 minute warmup/cooldown, 4 sets gives you a high-quality workout in 1 hour total time.
The goal of the workout is climbing cadence, strength development, and concentration. The work intervals should be done in gear which allows a cadence of 80-90 rpm ONLY if you push fairly hard. Everyone has their own "comfort zone" cadence-wise, so go with what works for you. You should be mindful of maintaining smooth pedaling form and a relaxed, quiet upper body. No death grip on the bars, rocking from side to side, etc. If you can't maintain the goal cadence w/o upper body issues, go to an easier gear. Be mindful of occasionally sliding forward/back on the saddle a bit to bring different muscles into play, otherwise aim to keep your body from moving around. The trainer will let you get away with all sorts of bad stuff that will slow you down/waste your energy in the real world.
Concentrate on maintaining the cadence. 6 minutes is a fairly long work period, so mental strength is needed to keep the work rate appropriate. Your legs will load up for these, and breathing will be somewhat labored, though you shouldn't lose control of your breathing, at least not until near the end of the work interval, and preferably not all. Play with the gearing until you find what works for you.
Be sure to stay hydrated and use a fan; you'll be happy you did. As always, cranking music is a huge help for me with these, as is visualization practice. Both help the time pass and provide motivation.
Have fun!
